11 PAX emerged from the #Fartsack on this last Tuesday in May looking for a prime opportunity to #OwnTheGloom. Standing on the hallowed grounds of Hand Middle School was YHC, who, after licking his wounds from the one hour #TheBull on Memorial Day, came ready to lead the Pax of one of the finest AOs in all of F3 Nation. It was an honor to lead these men this morning and to celebrate the 4 year anniversary of Paperboy and Pipeline, as all present were committed to #GetBetter.
Conditions – 73 degrees and thick (perfect burpee weather)
Disclaimer
The Thang:
SSH x 20 (IC)
Freddie Mercury x 15 (IC)
Slow Fast Merkin x 10 (IC)
Rinse/Repeat
High Knees x 20 (IC)
Chaser LBCs x 15 (IC)
Knerkins x 10 (1 ct. – IC)
Rinse/Repeat
Quick Visit to Emily
Burpees x 10 (OYO)
Mosey Into Park
Pull Ups x 8(OYO)
Mosey to Amphitheater
Backwards Bear Crawl up Amphitheater
Flutter Kicks until six arrive
Brief Interlude on King Street
Lunge Walk – 10 yards
Bear Crawl – 10 yards
Side Bear Crawl – 10 yards
Lunge Walk – 10 yards
Bear Crawl – 20 yards
Mosey to Field
Round 1
Hand Release Merkins x 6 (OYO)
Sprint/Mosey to Shovel Flag (50 Yards)
Burpees x 6 (OYO)
Sprint/Mosey to Opposite End Line (50 Yards)
Jump Squats x 6 (OYO)
SSH until Six Arrives
Round 2
Carolina Dry Dock x 12 (IC)
Sprint/Mosey to Shovel Flag (50 Yards)
Big Boy Sit Ups x 12 (IC)
Sprint/Mosey to Opposite End Line (50 Yards)
Squats x 12 (IC)
SSH until Six Arrives
Round 3
Overhead Clap x 18 (IC)
Sprint/Mosey to Shovel (50 Yards)
Ray Charles x 18 (IC)
Sprint/Mosey to Opposite End Line (50 Yards)
Monkey Humpers x 18 (IC)
SSH until Six Arrives
Partner Up
Partners run in opposite direction around track
When meet, perform 15 fist bump merkins
Return to starting line
Partner Up
Partners run in opposite direction around track
When meet, perform 10 iron cross (each partner)
Return to starting line
Partner Up
Partners run in opposite direction around track
When meet, perform 15 fist bump merkins
Return to starting line
Mosey to Peoples Wall
Peoples Chair – 30 Seconds
Decline Merkins x 10 (IC)
Peoples Chair – 30 Seconds
Incline Merkins x 10 (IC)
Peoples Chair – 30 Seconds
COT/BOM – McLovin
Devo – Insanity
Moleskin:
- Honored to have Q at #Thunder this AM. The lap circuit around the track was a #Crowdpleaser based on the groans herd from the PAX. Not a lot of #MumbleChatter after that until we parked along the Peoples Wall.
- #LarryBirds were not in short supply this morning as every PAX present would fit the definition of a #LarryBird. YHC found himself bringing up the six. The cream of the crop showed up at #Thunder this AM.
- YHC enjoyed the #MumbleChatter this AM, particularly catching grief for my use of the “transitional phrase” – “You Are In It” to describe getting the proper position before a particular exercise. Who knew the #Thunder PAX were opposed to YHC’s attempts to streamline the workout?
- T-Claps to Paperboy and Pipeline for celebrating their 4 year anniversary as part of F3 Nation. Both of these men have made so many others better during their time in the #Gloom. YHC can attest to the impact that they have personally had on him, and our Region is better and stronger that these two men made the decision 4 years ago to #DoTheHardThing. Thank you both for all that you do and all that you are.
Announcements:
- 6/1/18 – F3 Columbia Runvergence at Scramble
- 6/5/18 – Introduction of New AOQ at Swamp Fox
- 6/7/18 – 4 Year Anniversary of Hammer
- 6/16/18 – Special Convergence at Brickpile
- 6/25/18-6/30/18 – F3 Columbia Crazy Train
Aye!
McLovin